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The benefits of yoga for runners

During a mile run, your foot will contact the ground 1,000 times. Each foot hits the ground with 3 to 4 times your weight. A common complaint from runners is hurting backs, knees, hamstrings, and feet.

Running generates and exacerbates abnormalities in the body. It results in the pain that several runners experience. Yoga can help you get your body back into balance, so you can run diligently in the coming years. Yoga and jogging are at opposing ends of the spectrum regarding fitness. But, you don’t have to do them in tandem. Yoga and jogging combine strength and flexibility well.

Types of yoga


The word “Hatha” in Sanskrit refers to all the physical postures used in yoga. Iyengar, Ashtanga, and other yoga forms with a strong physical foundation are together referred to as hatha yoga in the West. However, other types of yoga are different from the physical aspect of yoga. They are different from kriya, karma, and raja yoga. The most widely practiced and diverse form of yoga is physical-based.

Hatha yoga courses are typically slower-paced than other yoga types. They are ideal for beginners. Hatha classes follow a traditional method of breathing and activity. Hatha yoga is a fantastic way to start practicing yoga if you’ve never done it before.

Hatha Yoga
Source: / Liliya Dyulgerov


Vinyasa, which in this context refers to yoga poses, meaning “to position in a specific way.” Vinyasa yoga is frequently regarded as the most athletic form of yoga. In the 80s, Ashtanga yoga underwent a transformation to vinyasa. You can find Vinyasa sequences in many yoga styles. You can find it in Ashtanga, prana, and power yoga.

As you breathe and move, you transition from one stance to the next in vinyasa classes. There’s a wide variety of vinyasa methods and positions in various sequences.


Ashtanga is also called the “Eight Limb Way” in Sanskrit. When you observe Mysore-led ashtanga yoga, you’re supposed to be familiar with the series. It originated in the Indian city of Mysore. Vibrational movement and breath connect to Vinyanja yoga, derived from Ashtanga Yoga.

Ashtanga yoga isn’t for beginners. It contains a highly physically taxing series of postures. To truly embrace it, you need to be an accomplished yogi. Ashtanga begins with 5 sun salutations A and 5 sun salutations B, then many floors and standing postures.

Ashtanga Yoga
Source: / Mor Shani


B.K.S. Iyengar invented Iyengar yoga, which emphasizes alignment and precise movements. In an Iyengar class, people practice yoga postures while focusing on breathing control.

Stance adjustments typically include holding the pose for a lengthy time. Iyengar actively utilizes props to assist students in honing their form and safely extending poses. A good Iyengar lesson will leave you open and relaxed, despite the lack of bouncing around in it. This style is particularly beneficial for those with ailments that must go slowly and carefully.


Bikram yoga got its name from Bikram Choudhury. It involves performing a series of predetermined poses in a sauna-like room. The room is usually heated to 105 degrees with 40% humidity. In 2017, Choudhury fled to Mexico after getting sued for sexual harassment and assault in the US. Several studios that used to be Bikram now do hot yoga to distance themselves from the founder.

There are 26 poses to master, each of which you perform twice. These poses emphasize good alignment in many instances. You should look for places that provide hot yoga courses if you’re eager to practice yoga in a heated environment.


Yin yoga is a slow-paced form. It emphasizes holding seated poses for extended periods. Another yoga technique that can help you achieve inner tranquility is yin. Yin is an excellent class for those who are new to yoga. You can hold the poses for 45 seconds to 2 minutes at most. Classes are easy-going because gravity handles the bulk of the work.


The main goals of restorative yoga are to help you unwind after a hard day and clear your head. At its foundation, this approach emphasizes physical relaxation. Yoga for healing also aids in clearing and releasing the mind.

During this class, you spend less time in various positions. People have altered many stances to make them simpler and more soothing. Like Iyengar, people use and position many props. Some of the props are eye pillows, bolsters, and blankets. You may relax even more by using all of the accessories.

What are the benefits of yoga for runners?


Yoga may improve your total running performance. It improves your body’s stability. It promotes appropriate running form by strengthening your abdominal and lower back muscles.

Yoga can improve any muscle. But, it focuses on hip stability; most poses are excellent for runners. Running-specific yoga programs improve lower leg, pelvic, and trunk flexibility. While pumping their arms and taking deep breaths, most runners hold their upper bodies in a contracted position. Yoga can aid runners in lengthening and relaxing their upper trunks.

Reduces the risk of injury

To correct the muscle imbalances caused by running, try yoga. Running yoga lessons helps athletes balance their bodies. It reveals the various levels of flexibility on each side. Similarly, improving strength in every muscle group. It wouldn’t only lower the risk of injuries and increase motion efficiency.


Yoga is a terrific approach to recuperate from running, as stretching is important for runners. Yoga is a great complement to jogging. Yoga improves a runner’s flexibility. It can lead to faster and longer strides.

Overstretching is not advised, especially shortly before a run, say experts. Post-run yoga is the best way to stretch and stretch tissues and muscles, so persist with it. Many runners turn to yoga to increase their flexibility. But, a runner’s best bet is to focus on strengthening and extending their range of motion.


Yoga is a beneficial addition to any runner’s regular cross-training regimen. Yoga’s mental and physical elements can improve your performance. It can protect you from accidents and other health issues. It also increases your flexibility.

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